I have been nursing an injury in my rear delt area for a while. It got quite bad that it started causing an injury in my shoulders as I subconsciously adjusted my training style around it.

I have now worked out it is basically a giant knot i need to work out via trigger point. Up to today I had tried taking time off and other things. ultimately I found the bench press has been aggravating it most. For this reason my new routine will not include the bench press until I either feel 100% confident and injury free or this routine runs its course.

Standing barbell press, which is a favourite of mine was also causing me hassle so I have ditched it in favour of log press, which seems a lot tougher in many ways than a barbell press. As of today, my first training day of 2013 I had not trained in about 2 weeks. And had not trained what i would call properly since Late September/Early October when my injury became noticeable. I also took a few short breaks in that time period.

I will train 3x week with free weights and one day a week I will train the Olympic lifts at a club. This will cover my leg day as squats, snatch and C+J will cover all bases.

My shoulder does not feel 100% but over time as i trigger point/massage the knot out and train I hope to get stronger and recover at the same time.

Day 1

Seated DB Press

25 x 2570 x 20105 x 10115 2x12105 x 18

Standing Log Press

90 x 10110 x 10132 x 3x10154 x 1x10176 x 2x10132 x 20

I def felt more comfortable on this as the sets progressed however cleaning it will probably be an issue at larger weights.

I hope that this at least increases size and strength. Over time I hope to add in some side laterals and shrugs and obviously heavier weights. It feels different triceps seem more involved that I may have expected but shoulders also got a nice pump.

Also I have been off work for almost 3 weeks which is annoying as I am injured. Had I been fine I would have injoyed it much much more. Was up late today about 12:30pm. It is now 18:00. I will update my diet now and again but my diet so far has been

Today was pretty much leg day and oly lifts. I did less volume for legs than I may have done because a lot of drops and snatch balance etc takes it out of my legs. My friend is pretty much coaching me and I apologise I do not know all the names of exercises yet

I started off with lots of warm ups with just the bar for front squats.This progressed into dropping into a snatch bottom position whilst simultaneously locking the bar out.We then progressed into a more explosive version of thisA few sets of pulls from the knee followed on before finally we began practising the full snatch.

My friend was good at highlighting things I was doing wrong and I tried my best to correct them. Basically I left today feeling confortable with the snatching and the pull but realising I was not cathcing it low enough or dropping into it fast enough. The fact i know this means I can work on it.

I snatched 132lbs (Monster weights) for multiple singles.

I then practised the clean and catching the clean - This was trickier as I often relied on brute strength rather than controlled explosion as I knew I was strong enough to power clean it. i will also try to rectify this and 200lbs literally felt like no weight at all. that was my top set.

After that i done a few sets of front squats lighter than I normally go as my legs were fried. I probably done 100+ explosive squats with bodyweight - 135lbs so I simply done teh following

132 x 5198 x 5242 x 5264 x 5286 x 5297 x 5198 x 10

Called it a day - legs tired now, eating food then heading out as I have the weekend off. I will explain more about this when I have more time. Monday is chest day so it will be telling in regards to my shoulder etc

Ursus: Deep tis sure, or Rolfing, massage for your posterior delt knot (trigger point) will be the first thing most will do, glad to see your are. And as you know, hurts like hell. Ultasound, hot or cold packs and even electric stimulation have also been used. Acupuncture/acupuncture has also been used. Even today, no solid theory why these knots occur but their is nerve path disruption and/or nerve damage.

Nice thoughout protocol, with regards to your training. Learning Olympic lifters requires lot's of lighter reps, but well worth the time and effort. Most find out how important the traps are in cleaning and snatching after awhile. Good Luck.

Hi jpm, thanks for advice I will take you u[p on this. Whilst i went as high as 132lbs on Friday the next time i will stay around 100lbs and practise dropping lower to catch it,

I am also still working on speed and flexibility so it is all trickier than I imagined. I do however envisage that once I get the technique my weights should rise quickly until around 220+ snatch and 320+ clean and jerk then it will be significantly slower.

This knot in my back is enormous - I need to get it professionally worked at as I am likely making it worse.

I also think the oly lifting is not helping at the mean time.

Anyway - today was my first day doing a chest/tri workout. I took it light and controlled. Almost all reps were very easy, the odd rep was slightly uncomfortable depending how I sat down with DB. I am also curious as I did not barbell press, and whether or not this will aid my recovery for later on in the week. i hope so.

Today I did moderate volume with moderate weight.

Incline DB press

105 x 4x15105 x 1x20

Flat DB Press115 x 4x10115 x 1x12

Cable Crossovers

4 sets - not very heavy just trying to get a pump

Weighted Dips

20lbs 5 x 10

Today was ok, shoulder feels ok and felt like I trained so I cannot complain. Tomorrow I have back and biceps so when I wake up tomorrow I will know if not flat benching helped. The last 2-3 days my shoulder felt very tired and weak. I am optimistic so will see how it all goes.

Flat DB press is very awkward getting into position, much more so than I ever remember though I assume as I do this more often it will become easier. A subtle incline makes a BIG difference!

Over the next few weeks, all being well I would envisage 5x15 with 115s on incline DB's followed by 5x12 at least on flat DB. I will also increase volume and weight on dips as well as a proper tricep session!

All I have been doing for chest day is incline DB press and v light incline barbell starting today (as this doesn't bother me and hope it stays that way) DOing almost no triceps bar a few light sets at the end

Been getting ok pumps and somehow maintaining a bit of size and strength.

Shoulder training is still shit last 2-3 weeks been using KB's to do standing press. Can do these without pain at all so working away, still learning technique etc but anything is better than nothing I guess.

5 sets of deadlifts - 5x2 with 440lbs (normallY I do speed deadlifts after but had no time/motivation)

T-bar rows - 5x15 320lbs

Pulldowns 5x5 full stack

Cable rows 4x12 (not sure of weight)

I had a wee tightness in my left tricep from throwing dumbbells into a start up incline position yesterday so took it easy. Got a decent enough pump doing this also. Whole upper body is sore now now from yesterday and today.

Am now pressing for sets of 8 with double 36's and a set of 5 with double 48's.

Missed 2 training sessions last week because abcess made me feel so sick so I just slept a lot but did a little shoulders and a little chest. Feeling better so next few days will be good to get back training as hard as I feel.